The weight should NOT be heavy. Increase the load each set until you've reached a good working load. These really work the posterior chain. Those hammies should be smoking. Here a link to a video that gives a good demo.
Annie amrap for 8 minutes
Rest 4 minutes
10 min EMOM
- 2 squat cleans, start at 60% and add 10 lbs each minute
- 6 KB SNATCH , 3 each arm